Content
- Steps
- Method 1 of 6: Drink fortified drinks
- Method 2 of 6: Eat High-Calcium Vegetables
- Method 3 of 6: Get Enough Protein
- Method 4 of 6: Enrich Your Diet with Grains
- Method 5 of 6: Aim to 1,000 milligrams of calcium every day
- Method 6 of 6: Avoid Calcium-Depleting Bad Habits
- Warnings
Those who are lactose intolerant and allergic to lactose or dairy sugars may have difficulty getting their daily calcium intake. This element is critical for the body, maintaining healthy bones and teeth, and even preventing some forms of cancer. Therefore, with lactose intolerance, it is difficult to know if the body has received the required amount of calcium in the products of the daily diet. Fortunately, calcium is found in many foods, but its appearance is difficult to determine.If your body is lactose intolerant, you can substitute calcium-rich drinks and foods for dairy products.
Steps
Method 1 of 6: Drink fortified drinks
Many fortified drinks are fortified with calcium. Taking vitamin D at the same time is especially beneficial, so these drinks will be an excellent source of calcium without dairy products.
1 Choose fortified fruit juice. Many manufacturers offer citrus juices with added calcium, vitamin D, and even minerals. As a rule, there is no less calcium in a glass of such a drink than in a similar portion of milk. 
2 Find an alternative to cow's milk. This can be soy milk, almond milk, coconut milk, and other lactose-free drinks (usually packed with nutrients, including calcium and vitamin D). If you have no milk intolerance at all, but are only allergic to lactose, you can try Lactaid.
Method 2 of 6: Eat High-Calcium Vegetables
Many types of vegetables contain sufficient amounts of calcium, and they also contain other nutrients that are considered more beneficial for a healthy diet and do not cause the same weight gain as dairy products.
1 Eat greens. Good sources of calcium include spinach, various types of kale (especially leafy and Chinese pak choy), and other green leafy vegetables. Broccoli also contains a lot of calcium. 
2 Eat legumes. All legumes are rich in calcium and also contain fiber, antioxidants, and other nutrients needed for a balanced diet.
Method 3 of 6: Get Enough Protein
Many protein foods contain naturally occurring calcium as well as other nutritious foods.
1 Pay special attention to fish products. Sardines, salmon, trout and other types of fish are not only rich in fats and proteins, but also contain an impressive amount of calcium and other elements necessary for the body. For seafood, bivalve molluscs, ocean bass and canned crabs are worth mentioning. 
2 Try some tofu. Japanese bean curd tofu contains a lot of calcium and other essential nutrients. In some dishes, Tofu can be used in place of meat, and it can also be added to grilled vegetables.
Method 4 of 6: Enrich Your Diet with Grains
In addition to its beneficial effects on cardiovascular health, many whole grains are high in calcium.
1 Use a calcium-supplemented breakfast cereal. Many manufacturers of breakfast cereals vitaminize them and saturate them with micro and macro elements. A cup of fortified cereals along with a glass of calcium-rich soy milk will provide you with the recommended amount of calcium without any problems. 
2 Prepare rolled oats. Oatmeal in different package sizes is often loaded with additional calcium, but it should be noted that flavored and even conventional mixtures can contain a lot of sugar.
Method 5 of 6: Aim to 1,000 milligrams of calcium every day
For most adults, the daily calcium intake is 1000+ mg. Foods and drinks are considered a good source of calcium if one serving contains at least 20% of the daily value. When calculating your daily calcium intake, pay attention to the size of the package, as the package may contain more than one serving.
1 The amount of calcium ingested with food does not always correspond to the amount that will be used in it. When using vegetables as the main source of calcium, you need to eat much more than 1000 milligrams of pure calcium. One of the reasons for this is the complexity of the process of extracting nutrients from the body. Since not all calcium consumed is absorbed, the amount of vegetables must be higher for the body to get its daily value. 
2 Check the nutritional information on the packaging of fortified foods. Sometimes 1 ounce (28 grams) of fortified cereals is enough to meet your daily calcium requirement, but other manufacturers will have different calcium levels. To get your daily calcium intake, it is usually sufficient to have a breakfast of one cup of cereals, complete with a glass of soy milk, and add one vegetable or protein meal with calcium for lunch or dinner.
Method 6 of 6: Avoid Calcium-Depleting Bad Habits
It is necessary to maximize the absorption of calcium in the body, especially if you have given up milk.
1 Avoid soda pop. Some sodas contain phosphoric acid, a chemical that leaches calcium out of the bones. 
2 Be outdoors daily. When exposed to sunlight, the body produces vitamin D, which is necessary for the body to absorb calcium.
Warnings
- Research has shown that a few calcium-rich meals have beneficial effects on health, but the benefits do not increase with increased consumption. Conversely, excessive calcium intake can lead to health problems.
